Fasting Tips for Women Based on Hormonal Cycles

Overview

• Fasting recommendations vary for men and women due to hormonal differences.
• Timing fasting around menstrual cycles can optimize benefits for women.

Hormonal Phases & Fasting

Estrogen Phase

• Timing: A couple of weeks before menstruation and shortly after menstruation.
• Benefits:
  • Higher estrogen levels trigger a satiating effect, making fasting easier.
  • Estrogen is anti-catabolic, preserving muscle mass.
  • Suitable for longer fasts and more exercise.
  • Enhanced fat loss due to estrogen's effects.

Luteal Phase (Progesterone Phase)

• Timing: The week before menstruation when progesterone is high.
• Impact:
  • Increased cravings (e.g., chocolate), hyperinsulinemia, and fat storage.
  • Progesterone is catabolic, breaking down muscle mass.
• Recommendation: Avoid fasting. Instead, adopt a ketogenic or lower-carb diet to combat hyperinsulinemia.

Practical Tips

• Estrogen Phase:
  • Ideal for experimenting with longer fasts and integrating some carbs.
  • Lower levels of insulin and better glucose tolerance.
• Luteal Phase:
  • Adopt a ketogenic or low-carb diet to avoid high insulin levels from carbohydrate consumption.
  • Minimize carbohydrate intake to avoid fat storage due to hyperinsulinemia.

Additional Recommendations

• Ovulation: Exercise caution with fasting if trying to conceive.
• General Advice: Adjust carbohydrate intake based on the hormonal phase to optimize fasting benefits and avoid negative impacts.

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Keep in mind these tips to optimize your fasting routine and get the best results without feeling miserable throughout the process.